CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine and Lats
3 Minutes – Pigeon Pose/Hip Stretches + Glute Activation
2 Minutes – T-Spine/Lat Mobility and Activation
Warm-up
400m Run or 500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
50ft KB Front Racked Lunge (R)
10 Monster Band Lateral Walk/Glute Bridges
50ft KB Front Racked Lunge (L)
10 Monster Band Clamshells/Single Leg Deadlifts
Deadlift (8×1)
Every 2:00 Minutes For 14 Minutes (8 Sets) Complete Deadlifts @ Percentages Below, Building to Establish New 1RM
70×3, 80×2, 90×1, 95×1, 100×1, 100+x1, 100+x1, 100+x1
Suggested Warm-up: 30×5, 50×3, 60×3
Metcon (Time)
2 Rounds For Time:
500m Row
400m Run
Buy-Out
3×8 Glute Ham Raise/Barbell Row